Tiredness & exhaustion

Constant tiredness & exhaustion

Constant tiredness & exhaustion is a widespread problem. But before we give you valuable tips on how to get to grips with this, let's start with one thing: it's completely normal to be tired. After 16 to 20 hours of being awake at the latest, this inescapable feeling puts us in the mood for the sleep we need. Tiredness is a warning signal that our body needs to take a break so that it can regenerate and recharge its batteries. Tiredness also serves as a warning sign that we are about to fall asleep unintentionally - this helps us to assess situations so that we do not take any unnecessary risks, e.g. when driving.

If you feel tired from time to time, even though you have slept enough and feel healthy overall, there is no need to worry. A sumptuous meal ... a strenuous day at work ... even boredom or prolonged idleness can make us feel tired.

However, if the feeling of constant tiredness and exhaustion has a massive impact on your everyday life, it is an extremely unpleasant condition - and if it lasts for weeks, it can even develop into chronic tiredness. In most cases, a disturbed sleep-wake rhythm plays a role here: you fall asleep too late, wake up too often during the night, sleep too little and/or not deeply enough overall - and therefore do not have the desired physical energy and mental performance during the day.

What about you? Do you constantly feel tired and listless during the day despite getting enough sleep? Do you do sport or get enough exercise - and is your diet actually OK? In the following text, we want to get to the bottom of the causes. One possibility for persistent tiredness is that you are lacking certain nutrients despite eating well. It is not uncommon for a nutrient deficiency to be the cause of chronic tiredness and fatigue.

In this case, you will find the right nutritional supplement in the Feelgood Shop - for example HELLWACH Complex, VITAMIN B50 Complex or especially for women: MorgenBalance from Pure Ella.

Read on if you want to know which vitamins help with tiredness and fatigue, which tips and home remedies are advisable to combat tiredness and why tiredness is particularly widespread in the fall and winter.

Cause of constant tiredness

The cause of constant tiredness and fatigue can have many faces. One of them simply lies in human nature - and, according to science, is purely genetic. This refers to the so-called owls, the counterpart to the larks, which together make up around 20% of the human population. While larks go to bed early in the evening, get out of bed with plenty of energy in the morning and adapt perfectly to the time rhythm of school and work, owls have major problems with this.

You could say that owls fight a lifelong battle against their internal clock. Their bodies have a biorhythm that differs drastically from that of larks - time shifts of 12 hours with regard to sleep are quite normal. On average, owls go to bed between 3 and 4 a.m. and get up around 10 or 11 a.m. - provided they can afford to do so thanks to their living and working situation. Those who are trapped in the hamster wheel of the usual school and work schedules suffer from a lack of sleep and are in a state of constant jetlag. The consequence of too little sleep is that the risk of cardiovascular disease and diabetes increases significantly.

But not only night owls know persistent tiredness only too well. It is estimated that a total of 15% of all people are affected. What causes extreme tiredness? The causes of constant tiredness are as varied as the people affected - here are a few examples:

• Nutrient deficiency
• Low blood pressure
• Diets Overweight
• Hypothyroidism
• Depression
• stress
• medication

If the tiredness lasts longer and cannot be combated with periods of rest, exercise in the fresh air and a balanced diet, you should consult your doctor to clarify the causes. Read on to find out what you can do yourself to feel more alert and refreshed.

What to do if you are constantly tired?

What should you do if you are constantly tired? Many people ask themselves this question. It is important that you get enough sleep - on average, 7-8 hours is considered a good amount of sleep per day. You should also focus on exercise, fresh air and a balanced diet. A lack of nutrients can also be remedied with nutritional supplements.

The obvious thing to do is to ensure you get a good, restful and sufficient night's sleep. It is best to go to bed before midnight and ensure good sleeping conditions, a bedroom that is not too warm, well ventilated and without disturbing lights and noises. Also: don't eat late, avoid screens two hours before, stop drinking caffeine in the late afternoon, don't exercise too late, maintain bedtime rituals such as reading or listening to audio books.

Regular exercise in the fresh air is just as good for mental and physical energy as a balanced and nutritious diet and sufficient fluid intake. A short nap in between (power napping) recharges the batteries, in the morning a cold shower or alternating showers have an invigorating effect to reduce tiredness. Overweight or underweight should be avoided, as should cigarettes and alcohol. Stress, under- or overwork also have an effect on energy levels, relaxation methods help - but sometimes a change in lifestyle is also advisable.

You ask yourself every spring: "What can I do to combat constant fatigue?" Then you're in good company. Surveys have shown that every second German is caught up in spring fatigue between March and May. The main reason for this is the change in climate. When the winter cold subsides and the warm temperatures gain the upper hand, our body first has to get used to it again. Our blood vessels dilate, our blood pressure drops - and that makes us tired. Another cause is the high melatonin level in the blood. The concentration of the so-called sleep hormone has increased significantly in the dark winter months and needs time to slowly wind down. How can I get more energy and drive in spring? Get plenty of exercise in the fresh air and soak up the sunlight. This also boosts your vitamin D production.

Do you mainly suffer from tiredness in fall and winter? Then you are most likely missing out on the sun's rays in summer. And it's not just because you miss the feeling of vacation, the beach and the sea - you're missing vitamin D. Read on to find out why this is the case and which other vitamins can help combat tiredness.

Which nutrients and vitamins help combat tiredness ...

... and what deficiency can you actually have if you are very tired? In addition to vitamin D, which we will come to in more detail later, vitamin C, the mineral magnesium, the trace element iron and certain B vitamins help to reduce tiredness - and can cause tiredness if there is a deficiency. With the product IRON & VITAMIN C capsules (with 14 milligrams of iron per 2 capsules daily) you have the double effect against a lack of iron and vitamin C - and thus against tiredness and fatigue. Our top mineral product: MAGNESIUM 400 Complex contains three different types of magnesium to combat tiredness.

There are also herbal home remedies for fatigue - these include guarana, ginger, pine, ginseng, maca, rhodiola rosea and hibiscus, all of which have an invigorating effect. Our tip: CHLOROPHYLL DROPS with folic acid - and the two vital substance capsule complexes MorgenBalance for women and MULTI MAN for men. What works immediately against tiredness? Our quick pick-me-up GUARANA plus caffeine complex with natural guarana extract and caffeine.

The B vitamins that help combat tiredness include vitamin B2, vitamin B3, vitamin B5 (pantothenic acid), vitamin B6, vitamin B7 (biotin) and especially vitamin B12.

Vitamin B12 against fatigue

The answer to the question "Which vitamin am I missing when I'm tired?" is often: vitamin B12. How do I know if I have a vitamin B deficiency and why is vitamin B12 so important to combat tiredness and fatigue? Because vitamin B12 - like all B vitamins - is one of the water-soluble vitamins and cannot be stored well by the body. It should therefore be taken daily with food or as a dietary supplement. But where is vitamin B12 found? Vitamin B12 is mainly found in animal products - i.e. meat, fish, eggs and dairy products. For vegans and people who rarely eat animal foods, this means that they can quickly become deficient in vitamin B12. High-quality vegan supplements are the ideal solution to compensate for a vitamin B12 deficiency - this also applies to athletes and people over 50.

So, what to take if you are constantly tired? For example, high-dose vitamin B12 in the form of vegan VITAMIN B12 tablets to chew and suck. One tablet contains the amount of vitamin B12 for which you would otherwise have to eat over 700 grams of calf's liver or 450 eggs or drink 130 liters of soy milk. How long does it take for vitamin B12 to take effect? Of course, it depends on how your body's B12 stores are doing: a slight deficiency can be remedied after a few days, while a larger deficiency can take several months.

If you want the full spectrum of B vitamins, we recommend the vegan vitamin B complex VITAMIN B50 with all eight B vitamins. You'll love the stimulating effect on body and mind.

Vitamin D also has an invigorating effect - on muscles, bones and the immune system. And now you can find out exactly what the connection is between vitamin D and the reduction of tiredness ...

Can a vitamin D deficiency cause fatigue?

The typical signs of a vitamin D deficiency include tiredness, fatigue, bone and muscle complaints and an increased susceptibility to infections. Vitamin D deficiency is often associated with fatigue in the fall and winter ("winter depression") and so-called spring fatigue.

Vitamin D is also known as the "sun vitamin" because the body cannot produce vitamin D without sunlight. If people spend most of their time indoors, they may have an insufficient supply of vitamin D - which can have a negative effect on the body's defenses. Older people and those with health problems are particularly affected. Vegans and vegetarians are also often deficient in vitamin D - this affects around 60% of people who follow a plant-based diet. The reason for their vitamin D deficiency is that vitamin D is mainly found in animal foods (e.g. eggs, fish and liver).

How does vitamin D deficiency make you feel? The consequences of a vitamin D deficiency range from constant tiredness and exhaustion to depression.

Vitamin D is also important for bones and muscles. In order to maintain our bones and muscle function, we produce vitamin D naturally in our bodies. However, those who spend too little time in the sun can quickly suffer a deficiency of this "sun vitamin". Bone loss, known as osteoporosis, is a possible consequence. This is particularly dangerous for older people, as they already lose bone mass over the years. This also increases the risk of bone fractures. In the darker months, almost all age groups are affected by a vitamin D deficiency due to the lack of sunshine.

In these cases, an additional intake of vitamin D as a dietary supplement is advisable - for healthy functioning of the immune system, bone maintenance and muscle function! The vegan VITAMIN D3 1000 drops are a bestseller. For those who value bone health a little more, the vegan VITAMIN D3 + K2 1000 drops are the best choice.

Why iron is also effective against tiredness

Iron is a trace element that is important for cell formation and "cell respiration". Iron binds the oxygen that we breathe in to the red blood pigment haemoglobin and to the muscle protein myoglobin. This supplies our cells with energy and our muscles with oxygen.

If there is a lack of iron, chronic tiredness, concentration problems and sensitivity to cold can occur, for example. These symptoms are also common in women who lose a lot of blood and therefore a lot of iron during their period. A lack of iron can even lead to anemia. Possible signs of this are

• Loss of appetite
• memory problems
• Digestive problems (constipation or diarrhea)
• weight loss
• Circulatory disorders

If you want to take iron as a dietary supplement, you should make sure that it contains vitamin C as well as iron. This is because vitamin C increases iron absorption. Our recommendations: the EISEN gummy bears + vitamin C and the even higher-dose EISEN & VITAMIN C capsules with 14 milligrams of iron per 2 capsules.

How long does it take for iron to take effect?

Depending on the iron levels in the body, it can take between two weeks and half a year for the iron stores to be replenished. In most cases, a noticeable improvement can be felt after just a few days of taking iron supplements.